Athletes, especially those who partake in long-distance events like triathlons, marathons and biking events, need to have a good supply of carbohydrates in the body. These are stared as glycogen in the muscles and liver and used for energy during these situations. High-carb diets are beneficial to these activities and the foods that supply carbs come in numerous forms.
Fruit
Fruit has a natural sweetness which also makes it high in carbs. It is also high in vitamins, water content and fiber and low in fat and protein. Bananas, raisins, dates, prunes, melons and grapefruits are examples. Being that fruits are high in fiber, they get digested slowly and they are known as complex carbs.
Vegetables
The word "starchy" is often used to describe vegetables that are high in carbs. On the average, vegetables like celery, cucumbers, broccoli and greens are low in carbs. The starchy versions have more density and they include corn, yams, potatoes, sweet potatoes and winter squash. Sweet potatoes rank among the highest with about 30g of carbs per potato.
Legumes
Beans and peas are considered legumes because they have seeds with a pod around them. They are high in protein, iron, fiber and carbohydrates. Chickpeas, lima beans, fava beans, black kidney beans and great Northern beans are all types that have 25g of carbs or more.
Whole Grains
Whole grains are high in complex carbohydrates and fiber, they have a moderate amount of protein and they are low in fat. They also contain other important nutrients, such as selenium, potassium and magnesium according to MayoClinic.com. Oatmeal, barley, millet, quinoa, oat bran, bulgar and brown rice are examples.
Whole Grain Products
Whole grain products are also high in complex carbohydrates. Cereal, bread, bagels, pasta, rolls, pitas and wraps are all examples. Refined grain products in these forms are also high in carbs, but they are also lower in quality. They lack the fiber content and, vitamins and minerals that the whole grain varieties supply and they are known as simple carbs.
Dairy
All dairy products are high in calcium and protein, and unless they are designed a specific way, they are also high in fat. Among the highest carb dairy products is yogurt. An 8-oz. cup of fruit flavored, low-fat yogurt has over 40g of carbs.
Beverages
Beverages other than water and sugar-free drinks are high in carbohydrates. Fruit juice, sweetened teas, soda, lemonade, slushies and chocolate milk are all examples. Even 100 percent natural juices are still high in carbs, even though derive from healthy fruit. Alcoholic beverages like hard cider, port and sugary mixed drinks are also high in carbs.
Member Comments